Vitamin B1 (Thiamin)

Required for the breakdown and release energy from food.

Also involved in the normal function of the nervous system, skeletal muscles, and the heart.

Daily Reference Intake: 1.2mg (Specified by U.S. Food and Drug Administration)

Top Vitamin B1 (Thiamin) rich foods, grouped by food category:

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	Group / Food	Amount1	% DRI2	100%3
	Soups, sauces and miscellaneous foods
	Dried yeast	2.3mg	194%	52g
	Cereals and cereal products
	Wheatgerm	1.8mg	150%	67g
	Oats porridge (unfortified)	1.0mg	87%	114g
	Wheat flour (brown)	0.4mg	32%	308g
	Wheat flour (wholemeal)	0.4mg	30%	333g
	Rye flour	0.3mg	29%	343g
	Chapati flour (brown)	0.3mg	29%	343g
	Pitta bread (white)	0.3mg	28%	353g
	Brown bread rolls (crusty)	0.3mg	27%	375g
	Chapati flour (white)	0.3mg	26%	387g
	Bread rolls (wholemeal)	0.3mg	25%	400g
	Brown bread rolls (soft)	0.3mg	24%	414g
	Buckwheat (groats)	0.3mg	23%	429g
	Naan bread (retail)	0.3mg	23%	444g
	Crispbread (rye)	0.3mg	22%	462g
	Wholemeal bread (average)	0.2mg	21%	480g
	Bulgur (wheat, raw)	0.2mg	21%	480g
	Ciabatta	0.2mg	20%	500g
	Brown bread (average)	0.2mg	18%	545g
	White bread (average)	0.2mg	18%	545g
	White bread (French stick)	0.2mg	17%	571g
	White bread rolls (soft)	0.2mg	17%	600g
	Croissants	0.2mg	16%	632g
	Nuts and seeds
	Sunflower seeds	1.6mg	133%	75g
	Peanuts (kernel only, plain, unsalted)	1.1mg	95%	105g
	Tahini paste	0.9mg	78%	128g
	Sesame seeds	0.9mg	78%	129g
	Pecan nuts (kernel only)	0.7mg	59%	169g
	Pistachio nuts (kernel only, roasted and salted)	0.7mg	58%	171g
	Cashew nuts (kernel only, plain)	0.7mg	57%	174g
	Brazil nuts (kernel only)	0.7mg	56%	179g
	Hazelnuts (kernel only, raw)	0.4mg	36%	279g
	Walnuts (kernel only)	0.4mg	33%	300g
	Macadamia nuts (salted)	0.3mg	23%	429g
	Pumpkin seeds	0.2mg	19%	522g
	Almonds (whole kernels)	0.2mg	17%	571g
	Quinoa (raw)	0.2mg	17%	600g
	Peanuts (dry roasted)	0.2mg	15%	667g
	Vegetables
	Tomato puree	1.0mg	82%	122g
	Peas (frozen, boiled in unsalted water)	0.4mg	33%	300g
	Pinto beans (dried, boiled in unsalted water)	0.2mg	19%	522g
	Parsnip (raw)	0.2mg	19%	522g
	Potatoes (old, boiled in salted water, flesh only)	0.2mg	17%	571g
	Rocket (raw)	0.2mg	16%	632g
	Meat and meat products
	Pork mince (stewed)	1.0mg	81%	124g
	Ham	0.8mg	67%	150g
	Chicken liver (fried in corn oil)	0.6mg	52%	190g
	Calf liver (fried in corn oil)	0.6mg	51%	197g
	Lamb kidney (fried in corn oil)	0.5mg	43%	231g
	Lamb heart (roasted)	0.2mg	20%	500g
	Veal mince (stewed)	0.2mg	19%	522g
	Duck (roasted, meat, fat and skin)	0.2mg	15%	667g
	Herbs and spices
	Cumin seeds	0.6mg	52%	190g
	Mustard seeds	0.5mg	45%	222g
	Thyme (dried, ground)	0.5mg	42%	235g
	Paprika	0.3mg	28%	364g
	Cayenne pepper (ground)	0.3mg	28%	364g
	Curry powder	0.2mg	21%	480g
	Chilli powder	0.2mg	21%	480g
	Coriander seeds	0.2mg	20%	500g
	Parsley (fresh)	0.2mg	19%	522g
	Cardamom (ground)	0.2mg	17%	600g
	Dill (fresh)	0.2mg	15%	667g
	Oregano (dried, ground)	0.2mg	15%	667g
	Fish and fish products
	Plaice (flesh only, baked)	0.3mg	25%	400g
	Salmon (farmed, flesh only, baked)	0.3mg	22%	462g
	Catfish (flesh only, steamed)	0.2mg	19%	522g
	Swordfish (flesh only, grilled)	0.2mg	16%	632g
	Sea bass (flesh only, baked)	0.2mg	16%	632g
	Salmon (farmed, flesh only, grilled, weighed with bones and skin)	0.2mg	15%	667g
	Fruit
	Oranges (flesh only)	0.2mg	18%	545g
	Eggs
	Chicken egg yolk (boiled)	0.2mg	16%	632g

¹) Per 100 gram or 100 milliliters of food or drink
²) % Daily Reference Intakes
³) Amount of food needed to meet 100%